Upper chest training action: Push the barbell to the top of the clavicle, slowly fall to the upper edge of the pectoral muscle, master the sense of rhythm, actively exert force on the chest, and clamp the upper arm to the middle; The dumbbell is pushed up and down, and the dumbbell moves closer to the middle in the process of pushing up the upper arm, which will have the feeling of squeezing the chest and make the exercise more accurate; Tilt the instrument upward and push it chest.
Upper chest suture training: the upward inclination angle of dumbbell birds is suggested to be 30-45. When you are a bird, you need to stabilize your elbow joint, and the upper arm and lower arm are 135, which will be more conducive to the stimulation of upper chest suture. Each time, clamp inward, fully pull the muscle fiber, and do a good job of peak contraction and centrifugal contraction; Butterflies clamp the chest, hold out the chest, and stabilize the movement rhythm. When clamping inward, the peak contraction 1-2 seconds will tighten the whole chest better.
Chest muscle middle and middle seam training: flat barbell bench press; Push the chest with one hand; V Put the Smith bench press Smith machine down on the workbench and clamp it in the middle of the barbell with the V-handle. After that, it is similar to the basic bench press action. The scapula contracts stably and depresses slowly. At the top of the action, put your arm as close to your chest as possible and feel the contraction of your chest muscles. A high rope pinches the chest.
Lower chest training: tilt the dumbbell downward and push it horizontally. The dumbbell stool is tilted downward at an angle of 20-40. As for the lower side of the pectoral muscle, push the dumbbell upward and inward steadily, and the dumbbell almost touches; Parallel bars arm flexion and extension; Lie on your back, straighten your arms and lift the dumbbells.